“Train Anywhere” – Cari’s Workout Featured in Oxygen Magazine

I’m excited to be featured in the May/June 2017 Issue of Oxygen Magazine! I designed the workout “Train Anywhere” for people looking for a tough yet doable workout they can do when they travel or are away from a gym. I recommend getting the hard copy (on newsstands now) or digital version online so you can read the full workout and also check out some recommended travel fitness gear! Here is a sample of the article with my first 2 workouts:

Workout 1

Time: 10 minutes

Equipment: None

Secret Weapon: Lots of high knees

*see exercise descriptions below…

  1. High Knees 60 seconds
  2. Do 1 pushup then 8 mountain climbers x 15 sets
  3. Heisman Run 60 seconds
  4. Reverse Lunge with Skip-Up 30 (15 each leg)
  5. High Knees 60 seconds
  6. Squat with Front Kick 30 (alternating legs; 15 each leg)
  7. High Knees 60 seconds
  8. Triceps Dip with Knee Lift 20

Reverse Lunge with Skip-Up: Stand with both feet together, then step back into a

deep lunge with your left leg. As you do so, touch your left hand to your forward

right foot. As you stand upright, drive your left knee up and in front of you while

leaping into the air on your right foot. Land softly and repeat right away. Do all reps

on one side before switching.

Squat with Front Kick: Stand with your feet hip-width apart, legs angled outward,

then drop your hips straight down and bend your knees into a squat, descending to

parallel or below. Quickly extend your hips and knees to rise and as you return to

standing, kick your left leg in front of you – high, as if kicking a punching bag.

Alternate leg with each rep.

Triceps Dip with Knee Lift: Sit on a sturdy chair, high step or other fixed object,

with your hands just outside your hips, cupping the edge with your fingers. Extend

your elbows and slide forward to clear your glutes from the seat. Slowly lower

yourself toward the floor by bending your elbows until your arms form 90-degree

angles. Pause, then press yourself back to the start. When your arms are straight,

bring your right knee in to your chest, abs and core tight. Return your foot to the

floor and continue, alternating knees.

Heisman Run: Stand in an athletic ready position with your feet together, knees

slightly bent. Leap to the right and draw your left knee up as you land, trying to

touch your right shoulder to your knee. Hold for a count, then repeat to the other

side. Alternate sides for reps.

____________________

Workout 2

Time: 15 minutes

Equipment: Jump rope

Secret weapon: Ladder format: gradually increase the intensity of your jumping so

your first set hits around 5 out of 10 on the perceived exertion scale (RPE), and your last

set is the hardest (10 out of 10).

 

Set #1:

Jump Rope 2 minutes RPE 5

Incline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #2:

Jump Rope 2 minutes RPE 7

Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Set #3 

Jump Rope 90 seconds RPE 8

Decline Push-Up 20 reps

Prisoner Squat with Ab Twist 30 reps

Set #4

Jump Rope 60 seconds RPE 10

Decline Push-Up 20 reps

Curtsy Lunge with Hip Abduction 15 each leg

Plank Hold 60 seconds

 

Prisoner Squat with Ab Twist: Stand with your feet hip width apart and angled

outward and place your hands behind head, elbows flared. Perform a standard

bodyweight squat, making sure your chest stays lifted (don’t fold forward). Return

to standing then lift your left knee toward your right elbow, crunching your abs and

aiming to meet in the middle. Return to the start and continue, alternating sides.

Curtsy Lunge with Hip Abduction: Stand with your feet hip-width apart, then step

your right foot back and behind your left, keeping your hips square and bending

both knees to 90 degrees. As you return to the start, lift your left leg to the side –

straight out and slightly to the front of your body. Continue, linking your reps

together on one side before switching.

Incline/Decline Push-Up: For an incline push-up, you put your hands on an

elevated surface, like a chair or step, and your feet on the floor; for a decline push-

up, you do the opposite, with your hands on the floor and your feet on a raised

surface.

 

To read the rest of the article and get Workout #3 – please pickup a copy in person or you can get the digital version at OxygenMag.com.

 

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